Kalongo Hospital in Uganda is on high alert. Medics are facing the pandemic amid an already precarious healthcare situation, in a country with only 55 intensive care beds.
4 anti-stress tips to relax after a hard day
There are a few practices to fight stress, be full of energy and be calm after a hard day. We’ve chosen four you must try.
Work, home chores, children’s care and many other activities prevent some people from devoting little time to their own well-being. Actually, it takes a little time to get distracted and find tranquility after a stressful and full day: devoting just an hour entirely to yourselves can help you relieve tensions. Following are four anti-stress strategies to reduce stress.
Walking meditation
This is an exercise that has a positive impact on your mind, as well as body. It was authoritative Buddhist monks, including Thich Nhat Hanh, who brought this effective practice that promotes a reconnection with the body and, at the same time, allows to removing disturbing thoughts to the West. To properly do this exercise you need to make very slow movements and pay attention to every step you take. You have to raise and slowly lower your foot while focusing on the body movements and breathing. If you have thoughts and anxieties, focus your attention to breathing and simply be aware of your steps. Walking meditation is really effective in easing stress because it removes daily difficult situations from your mind and takes you to your inner world; it allows you to establish roots with the Earth element. This type of exercise should be done in the nature, along the course of a river, in a forest, park, corner of a garden, on the beach. This reactivates your body energy as it allows to removing the static electricity accumulated in closed environments.
Easy breathing exercises
As many Eastern philosophies teach, breathing is one of the objects on which you can concentrate to calm your mind, what links the conscious with the unconscious, the often overlooked physiological action that determines your life force. When you feel anxious, tired or nervous you have to pay attention to your breathing, the only function that we can control voluntarily. By paying attention to inhaling and exhaling with your eyes closed you will feel better just a few moments later: perceptions change and mental fatigue begins to decrease. A simple breathing exercise is the following: lie flat on a yoga mat with your arms at your sides, palms facing up. You can also choose to cross your legs. To promote tranquillity stay alone in a room and light some candles. Close your eyes, relax and take slow and deep breaths. Listen to your breath for at least ten minutes. Get your hands on your abdomen and feel the movements of the flow of breath to gain experience. It is important to pay attention to the breathing without efforts, allowing the thoughts to disperse, like clouds. By doing this exercise for at least twenty minutes you will achieve a sense of inner stillness.
Footbaths with essential oils
This is a good habit because it’s important to spend time to take care of your feet, our body’s “roots”. Dilute five drops of essential oil and a handful of whole salt in a basin full of water. You can choose to add one of the following essential oils: lemon, which is ideal for sensitive and weary feet; it has balsamic, antiseptic, healing and stimulating properties; creeping pine, which is ideal for a relaxing foot bath and can also be used to rub the soles of the feet; white thyme that is excellent against muscle cramps; it has antiseptic and calming properties; bergamot, which is considered a good remedy against chilblains and is an anti-inflammatory product; anise, which has antifungal, relaxing as well as antirheumatic properties if rubbed on the feet.
Feet massage
Even though the parts of the feet that correspond to certain areas of the body are not exactly known (reflexology), massaging the feet in the evening is a good practice, as it prevents and treats dryness and fatigue. A massage should last at least ten minutes and sesame, wheat germ or sweet almond oil should be used. Apply a few drops of oil on the foot up to the ankle and rub the sole, from the heel to the toes; then press the entire sole of the foot with your fingers; then massage the upper part of the foot with soft movements up to the malleolus. If you have your feet massaged before going to bed, you will sleep well.
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